March 15-21, 2020
The workout is designed the same pattern as the 12 days of Christmas song. On the first round of the workout you will only perform exercise 1 for 1 reps. In the second round through the workout you will perform exercise 2 (2reps) and exercise 1 (1rep). In the 3rd round you will perform exercise 3 (3reps), exercise 2 (2reps), and exercise 1 (1rep). This pattern will continue through the workout. Every round through the workout you will add the next exercise on the list (similar to the 12 days of Christmas song). The exercise number is also the number of reps you will perform of that exercise (i.e. exercise 8 is performed as 8 reps). If an exercise has a right and left, perform the indicated reps on each side.
12 Days Of Christmas Workout
1. 1 Arm kettle swing
2. Knee to elbow push-up
3. Forward backward run
4. Burpee broad jump
5. Reverse lunge
6. Overhead squat
7. Forward chop
9. Crossover overhead press
10. Foot criss-cross hop
12. Plank leg lifts
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1 ARM KETTLE SWING
Use your hips to swing your your arm up to shoulder level with the weight.
KNEE TO ELBOW PUSH-UP
Perform a push-up and lift opposite knee and elbow together at the top. To modify, perform from the knees.
FORWARD BACKWARD RUN
Run forward and backward 3 steps each.
BURPEE BROAD JUMP
Perform a burpee and then jump forward. To modify, perform broad jumps without burpees.
Step backward dropping into a lunge. Most of your weight should remain on the front foot.
Keep hands overhead while you squat up and down. Keep your heels down and torso upright.
Perform a partial squat with the weight between your legs. As you stand up use your hips and arms to raise the weight overhead.
Lift opposite arm and leg off the ground and rotate dropping your hip toward the floor.
CROSSOVER OVERHEAD PRESS
Punch overhead with your weights across your body. You can twist and pivot your hips as you go.
FOOT CRISS CROSS
cross your right leg in fron of left, then apart again, and then left in front of right.
Lay face down and lift hands and legs off ground repeatedly.
PLANK LEG LIFTS
Hold your body straight as a board while alternating leg lifts right and left.